"The most important relationship you have in life is the one with yourself"

Valentine's day is the time to show a little extra love to the people you care about. Whether you're single or taken, it's important to pamper yourself with the same kind of love and kindness that you'd shower on anyone else.

We often forget that the most important relationship we have is the one we have with ourselves. Valentine Day is about finding guilt-free ways to make “deposits” into yourself to improve your overall well-being, prioritising self-compassion and self-care which have serious benefits for your mental and physical health.

Loving yourself makes you feel at your best and really sets the tone for how you allow others to love you. So here are ten top tips for self-love .

1. Learn to say 'no'. Overcommitting is counter-productive and can lead to increased stress, anxiety, even full-blown burnout. This is why it's important to set limits, in both personal and professional life. A simple way to start practicing this habit is to pause and check-in with yourself before committing to anything.
   
   
2. Do something you genuinely love. Engaging in activities you enjoy elevates your mood and boosts energy. So schedule time regularly to do something just for yourself—whether it's journaling, mediation, painting, listening to music, going for a run or simply giving yourself an at-home spa treatment.
   
   
3. Take nature baths. 'Nature bath' or 'forest bathing' is spending time in nature to relax and rejuvenate. There is growing research that shows that connecting to nature has numerous benefits for our psychological and emotional wellbeing such as calming our nervous system and building resilience. Experience forest bathing on retreat with us and learn to do it whenever you want.
4. Just breathe. Deep breathing for only just five minutes can help reduce stress, lower your heart rate and regulate your blood pressure. It's hands-down one of the easiest self-care techniques out there. On retreat you will learn breath work to master the techniques of diaphragmatic breathing or join our classes to learn.
   
   
5. Shift from 'doing mode' to 'being mode'. We often feel the need to get things done. Try spend some time throughout the day to just be present and be aware of your experiences, it is grounding and helps cultivate an intimate relationship with yourself. Experience mindful meditation in each Yogarama class & retreat
6. Pay attention to your thoughts. Be mindful of the way you talk to yourself. Whenever you notice yourself saying something unkind to yourself, simply switch to a gentler tone and try to evaluate things rationally to contain your inner critic.Practice speaking to yourself as you would to a loved one on retreat.
   
   
7. Be more forgiving. "Practice forgiveness towards yourself and others. Research shows that letting go of grudges and practicing forgiveness offers an array of health benefits from lower stress levels and better sleep to improved cholesterol levels and even lower the risk of a heart attack. Learn how you can foster this healthy habit on retreat.
   
   
8. Laugh more. Laughter releases endorphins and other healthy hormones and helps take your mind off of stress. Don't know where to begin? Spend time with friends and have a laugh, read a funny book, watch a funny movie or do experience laughing yoga with Jeevi, the laughing chef, on our Retreat.
   
   
9. Yoga and Movement. Regular physical movement such as walking, swimming, yoga are all wonderful self-care techniques. It’s well known that exercise helps relieve stress, improves cognitive function and promotes endorphin release that can help ease depression and anxiety, among other things. Learn to make yoga and other mindful movement a daily habit on retreat.
10. Do something kind for someone else. Kindness reduces stress because it releases serotonin which is the 'feel-good' hormone. You can start with little acts of kindness like letting someone in the queue, buying someone a small gift, telling someone why you appreciate them, writing a note to a loved one, donating to a passion cause or inviting a friend to join a community like Yogarama Retreats

Having difficulty falling asleep, staying asleep or waking too early ?

Too little sleep can be a huge issue that affects your mood, health, focus and general wellbeing.

Having struggled myself with not enough sleep for many years, I am truly grateful that i found a key things that worked for me. My top tip is to be kind and compassionate – acknowledge it and don’t fight it... :-)

Here are top tips for navigating sleep disturbances, particularly for women experiencing. night sweats.

INSOMNIA - 10 TOP TIPS
1. Create your own personal sleep routine – it starts when you wake up in the morning with your intent to sleep well tonight incorporating daily healthy exercise, diet and being in nature.  Design a bedtime ritual such as:
- read,
- meditate
- gentle restorative stretch
- journal to empty out your mind. let go of to do list’s & worries or try a gratitude practice

2. Set up your bedroom for sleep so it’s cool & comfortable. Use cotton or bamboo sheets and blinds or curtains to keep it dark.

3. Wear loose fitting sleeveless nightwear, light undies or nude!.

4. Use an eye shade to keep out the light and ear plugs, especially if your partner is a snorer.

5. Eliminate blue light screens after 6pm –TV or computers.

6. Dinner/ snacks are best at least 3 hours before going to bed so you have time to digest by the time you want to go to sleep.

7. Avoid caffeine after 12pm.
8. Reduce or avoid alcohol as its dehydrating.

9. Reduce waking up to go to the loo in the middle of the night then not being able to go back to sleep by not drinking too much, a few hours before bed, & just before bed empty your bladder.
10. If you are waking up due to night sweats, invest in a ceiling or floor fan or try a cooler pillow& cover and turn the pillow over regularly so your head is always resting in a cool place. Add a cold pack under your pillow or at your feet to also keep you cool.

If you need more support, you can try natural herbal remedies over the counter, for instance Black Cohosh shown to reduce hot flushes or Valerian as a natural relaxant. Doctors can prescribe sleeping tablets or strong melatonin but...this is a last resort..

Hope this helps to create your our sleep ritual...

Join me on Flow with Fiery Femininity at Bay of Fires Tasmania 15-19 March 2023 wherewe’ll be nurturing your ability to manage sleepless nights, brain fog, wild emotions & hot flushes.